Swine flu, as explained in a previous blogpost, is similar to influenza flu with more extreme symptoms which when not treated immediately could prove to be life threatening. The best way to fight influenza flu is to boost your immunity or improve your internal defense mechanism which could also be the best way to fight swine flu. In this article we will look at simple dietary changes to boost immunity power.
Vegetarians: vegetarians may find it difficult to meet their daily protein needs. If you are a vegetarian then you must make a serious attempt to include more of milk, cheese, curd, soy or even soybean flour in your diet to increase your immunity as well as for your overall health.
Non vegetarians: egg whites, fishes and lean meat are rich sources of protein. Include them in your diet atleast three to four times in a week.
Nuts about nuts:
Be regular about eating nuts like almonds, walnuts and oilseeds everyday. Don’t overload your system with nuts eat in moderation. Just munch a few during your snack hours.
Fruits and Veggies:
Whenever there is an article on healthy diet fruits and vegetables are bound to make an appearance. Include colored vegetables in your diet.
Veggies: Three servings of boiled, steamed or stir fried vegetables are must. Do not fry or season your vegetables with lots of spices, it will rob them off their nutrient content.
Fruits: Choose three fruits from apple, guava, pear, citrus fruits, pomegranate and bananas and have them every day to improve your immunity power.
Cereals the coarser the better:
Include more of coarse cereals in your diet such as oats, soya and wheat. They will not just help you improve your immunity but also lose weight.
Omega 3 Fatty Acids:
The best source of easily available omega 3 fatty acid is flax seed. Include one tablespoon of powdered flaxseed every day. Other significant sources include fatty fishes, walnuts, soy, green leafy vegetables and flour of coarse cereals.
More antioxidants: To prevent yourself from oxidative stress include more of antioxidants which includes Vitamin C and E, zinc, selenium and beta-carotene as it imparts a preventive effect on respiratory tract tissues. Good sources of antioxidants include:
1. Colored veggies and fruits like green leafy vegetables, capsicums (red, yellow as well as green), red tomatoes, beetroot, papaya, orange, black grapes and pomegranate.
2. Concentrate on having more of vitamin C: citrus fruits, lime juice, fresh lettuce, guava, capsicum, tomatoes and cabbage. If you still find it difficult to meet your vitamin C nutrition then opt for a natural supplement.
3. Lycopene: Lycopene is the carotenoid that makes tomatoes red. Hence include more of red tomatoes, make delicious tomato chutneys, thick soups or pastes.
Salt is known to trigger respiratory distress. So try and decrease your salt intake. Salt is also known to cause water retention, less of salt in your diet will also help you reduce weight and be more active.
Increase Magnesium in your diet
Magnesium is an anti inflammatory agent. It aids in sustaining the elasticity of the tissue layer of the respiratory tract thus helping in fighting against respiratory stress caused by influenza flu as well as swine flu. Rich sources of magnesium are: fruits like mango and plums; nuts such as almonds and walnuts; pulses and coarse cereals.